Yoga for Tight Hamstrings

The hamstrings are tendons that make up the posterior region of the thighs and aid in varied functions that involve the hips and knees. Functions like walking, jumping, running, twisting and bending, as well as any other function that involve any leg movement are guided by the hamstrings. In that manner, tight hamstrings restrict one’s movement and make it difficult to carry through any activity with ease. Along with that, tight hamstrings could also lead to lower backache by putting too much pressure on the pelvis. It therefore becomes necessary to undertake certain exercises that will help loosen the hamstrings and allow for better movement. In that direction, yoga as an exercise form is one of the most effective ways in which one can lead to the loosening of tight hamstrings. In this following article, we will take you through varied yoga poses for tight hamstrings that can be used.

Yoga Stretches for Tight Hamstrings

Here are a mix of some easy and some difficult poses in yoga exercises. These hamstring exercises will help loosen them and thereby increase the flexibility and strength of the hamstrings.

Seated Straddle
  1. Sit on an exercise mat and straighten your back till it is absolutely erect.
  2. Spread your legs while straightening your thighs and stretching them as wide as possible.
  3. Flex your feet and tighten the inner thigh muscles.
  4. Point the toes to the ceiling and keep them straight up.
  5. Press the legs down to the floor.
  6. This will stretch the hamstrings and open them out effectively.


Standing Forward Bend
  1. Stand straight with your back erect and hands by the sides.
  2. Then take the arms to the sides and bend down in the hips, going to the floor.
  3. Ensure that the bending is done at the hips and not the back.
  4. Keep your knees as straight as possible and bring the hands in line with your toes, pressing the palms to the floor.
  5. Beginners may find it difficult to keep the knees straight and press the palms to the floor. They may bend the knees slightly and take the hands as low as possible. With time and practice, this will be taken care of well enough.
  6. Stand in this position and slowly take the weight to the balls of the feet.
  7. Don’t tighten the neck and let it hang loosely.
  8. You’ll feel a deep stretch in the hamstrings and the outer thighs.


Reclined Toe Pose
  1. Lie on your back, with your legs stretched and the hands by your sides.
  2. Bend the left knee and take it to your chest as if hugging yourself.
  3. Put a elastic band or a yoga strap around the ball of the left foot and then hold both the ends strap in your hands.
  4. Slowly straighten your left foot up towards the ceiling and flex the toes. Make sure that the hip and butt is firmly pressed into the ground.
  5. The right foot should be kept straight on the ground, pressing firmly onto it and the toes flexed, pointing to the ceiling.
  6. Count till 20 while in this position and then release.
  7. Do the same routine on the right leg.
  8. Do 3 sets of the same.


Happy Baby Pose
  1. Lie on your back and take your knees into your chest.
  2. Hold on to the outer portion of your feet while maintaining a tight grip and spread the knees into your armpits, making them wider than your torso.
  3. The ankles of the feet should be in line with the knees and the leg should be perpendicular to the floor.
  4. Slowly pull your thighs in towards your torso and try elongating the back.
  5. Count till 30 and take it to 60 with time.
  6. Then release and bring the feet to the ground.

Yoga for tight hamstrings is one of the most effective ways of loosening the tight muscles and ensuring that the strengthening of hamstrings takes place effectively. You’ll notice a positive change in the way in which you carry through any of the daily activities as well as the ease with which you can carry forth any other exercise form.

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